Grogon

A good friend of mine moved away 10 years ago.

Where I am from it's only a 3 hour drive cause we never meet at his place but some neutral location between where he lives and where "we" live. With "we" I am refering to my friend group and his friend group but we didn't move away.

Nothing wrong actually so far, just a few things have changed drastically.

We are all now 30 years old, he still invites us every year and it's always the same. He is a cool person, but he has absolutely 0 hobbies. And since I am into gym since 3 years it's the hardest time for me cause we always end up in the middle of NOWHERE and the only thing to do is get drunk and try to get those 3 days over with.

He doesn't drink and I am also limiting it. But we have absolutely NOTHING to do and everything I suggest gets rejected cause my and his current friend group are "drinkers", they can just drink the whole weekend and call it a weekend.

In 6 weeks we are driving to this location for 3 days (2 nights) and I already know just by looking at google maps it's gonna get boring if I don't drink.

The closest gym is 60 minutes away, and why would I go to the gym if Im with my friends? They don't like climbing, so bouldering is not a thing. They hate spas, so going to swim is also not gonna happen.

I think Im the only one who can snowboard but honestly I dont want to go snowboarding cause I have a flight end of february to thailand and dont want to risk breaking something.

I feel bad becaus he is a nice dude but we have absolutely nothing in common anymore. And our friendgroup is still just drinking alcohol which I am trying to avoid since a few years.

The last time we went shopping for grocery for about 4 hours (wtf...) and never left the house those 3 days and just got drunk and cooked all day.

It was super awkward. Especially for me, since I am not a huge fan of groups and I always have to "use the bathroom" to get some space. The worst thing for me is having no space, since its shared rooms and the only way to escape is to either take a sh.it or shower which I obviously cant do all day.

Dunno what to do.

Last year I dodged it by really being sick and the year before I was in Sri Lanka.

They are actually all nice people, but I just thinking of playing Uno, Monopoly, drinking, cooking, or walking through the middle of nowhere with a beer in my hand makes me want to cry.

At home I could atleast go to the gym, play my video games, not waste my money on this location and food I dont want to eat.

Hey, im skinny fat... currently 83 kg, started last year at 83.9 kg, droped to 75.5 kg and since july slowly going up in kgs sgain

I was able to do 1 Wide Grip Pull Up and 0.5 Close Grip this time last year. Now I can do 5x6-8 weighted Neutral Grip Pull Ups with about 5 kgs on me.

So I must have also gained muscle.

But if I look in the mirror I still didnt change lol.

Im 175 cm, 83.3 kg now and male. Id say thin arms, belly,...

Here is a pic for reference if me.

What would you guys do if you were me? Skinny arms, fat belly/ chest, skinny legs.

Working on few key lifts...

• Overhead Barbell 5RM is 45 kg
• Bench Dumbbells is 5RM 27.5 kg
• Barbell Squart 5RM 80 kg ...

So not very strong either lol. I think I barbell Benchpress 65 kg for 5 Reps Max :(

Trying to hit 2800 kcal a day and about 2g protein per kg/ bodyweight. Doing upper lower splitwith cardio zone 2 on wednesday and saturday

Ye TIFU big time, not only today but the next years to come.

I always thought I wanted kids, but after we married I started realising I don't want kids. I like the freedom I have, playing video games, going to gym, travel,... all with only my wife.

My TIFU: I realised way too late after marrying and building a house that wanting kids will never be what I want. I always listened to people: "That will change, believe me"; "When your older you will!"

The thought of a kid might be good sometimes, but the more I think of it the worse it gets.

I had to talk with my wife and she started crying, understandable.

We are now in our house, I still love her and she still loves me but the kids problem is a huge problem cause she only wants kids with me. She is now 33, already "old" for kids.

I think I destroyed everything. I can't change somehow that I don't want kids, I was hoping that my thoughts of "Yeah maybe in future, would be cool" would turn into something I'd do anything for. But it's just not happening and I feel like I lived a lie to her, giving her wrong hopes and we married, built house,...

It's nothing I couldn't solve though, I just feel bad for her and I feel like I should just give her a kid before her chance vanishes. I don't think she will find a new man in a while to get kids right away. She is already 33.

I don't know what her plans are yet. I told her Im open to anything, let her date and find someone I don't want to be in her way and I won't make it harder than it already is. I'd just disapear a while and if she needs me she can call. I'd always be there for her, even if she finds a new person and this person would break up with her I'd support her even if it wouldn't be my own child.

It's weird cause I still love her, she loves me (I guess), but the "child problem" is so huge I dont want to say: "you cant have kids" nor do I want to just get a kid to make her happy.

The best thing that could happen is if she would find someone who wants kids and loves her just as much as I do and me leaving.

Once this is all over I will never ever get a new person in my life. Not because I couldn't, I just want my peace. I think Im a loner and better off alone. But I'd still be there if she calls me in the middle of the night (if she would, I don't think she'd ever do it after this) but I'd still remain helping her if ever needed. This doesn't make it easier for her though. And not for me either.

But the TIFU is about me fuc.king up and I guess it's all me to blame for not wanting childrend and knowing this so "late" after all this.

Nothing I can fix. The only solution would be just making a kid and playing my role the next 18 years until it moves out.

EDIT: Im just discovering that I more and more do not want kids. Looking at my friends, who can't sleep all night, who can't go on vacations or afford simple things,... or even worse: looking at my friend who has 3 kids and a house but divorced. He is living in a 20m² room, paying 1200 € child support and 50% f the house and he is broke. And yes, there are also positive examples of quiet kids and good families, but I just don't want to risk it and just cause I raise a kid doesn't mean it'll be with me forever.

I know many people 60+ who have children that never visit them.

Hey

I am in the gym since 10 months but I felt like I wasn't going anywhere.

The gym routine I am now doing since 4 weeks is basically a Push Pull Legs but I only do PPLPP Rest Rest. At the end of my push workout on monday I do Squats with light weight and at the end of my pull day I add RDLs with light weight.

"+" behind Sets always means the last set is an AMRAP Set.

Monday Push A:

• 5x5+ Incline Barbell Bench Press
• 3x8(-12) Standing Barbell Shoulder Press
• 3x8(-12) EZ Bar Skullcrushers
• 3x10+ Machine Chest Flies
• 3x10+ Pushdowns
• 3x10+ Cable Lateral Raises
• 3x10 Barbell Squats

Tuesday Pull A:

• 5x5+ Weighted Pull Ups (currently 5 kg added)
• 3x8(-12) T Bar Rows Chest supported
• 3x8(-12) EZ Bar Curls
• 3x10+ Reverse Machine Flies
• 3x10+ Rope Hammer Curls
• 2x15+ Cable Face Pulls

Wednesday:

• 5x5+ Barbell Squats
• 5x3+ Deadlifts
• 3x8(-12) Leg Press
• 3x10+ Calf Raises Smithmachine
• 3x10+ Leg Curls
• 3x10+ Leg Extensions

Thursday:

• 5x5+ Seated Barbell Shoulder Press
• 3x8(-12) Incline Dumbbell Bench Press
• 3x8(-12) Pushdowns
• 3x10+ Machine Chest Flies
• 3x10+ EZ Bar Skullcrushers
• 3x10+ Cable Lateral Raises

Friday:

• 5x5+ T Bar Rows Chest supported
• 3x8(-12) Regular Pull Ups
• 3x8(-12) Rope Hammer Curls
• 3x10+ Reverse Machine Flies
• 3x10+ EZ Bar Curls
• 2x15+ Cable Face Pulls
• 3x10 RDLs

Thats basically all I do... is this too much after 10 months consistant training without a program?

I am natural, I try to eat a lot but hardly make it to 2700 kcal a day. My protein requirement is always met...

My thought behind this is that I can only have 1 leg day, since my legs are sore anyways for 4-5 days and can get another extra rest day saturday instead of another workout day.

So basically I am still hitting Squats "light" on monday and heavy on Wednesday and RDLs light on Friday. I took Deadlifts instead of RDLs for Wednseday though.

So today I learned that in my country people have a lot of hobby dogging courses. You basically bring your imaginary dog to a real dog trainer and train your imaginary dog with other owners of imaginary dogs.

I had to find a link that explains what it is. But I just wittnessed a group in my local area

Hey I am kind of feeling sad right now.

I started working out in December 2024 and since then I am consistantly in the gym. I started off with Full Body for a month but got bored and did a Upper Lower Split for maybe 6 weeks and then I swapped to PPL.

I ran PPL 6x a week.

My workout I could just say was (imo) on the lower end (Push had 2 Chest, 1 Shoulder, 1 Triceps // Pull had 1 Vertical 1 Horizontal 1 Shoulder (Face Pulls basically) and 1 Bicep exercise and Legs I did Barbell Squats, Leg Curls, Extensions, Calf Raises and 1 Ab Exercise)

I am still SKINNY. I mean not skinny my chest and belly are still fat and my arms and legs skinny.

What I changed in diet: Increased Protein intake from never ever tracking in my life to 2.2 g per kg bodyweight. I cut out most crap but still it bad stuff cause I need kcal to gain muscle. I try to eat healthy 3000 kcal a day but its hard but I always have my 2.2g of protein a day in me. The lowest I tracked was 4 months ago 1.55 gramm protein. The highest I had was a month ago with 2.9g of protein per kg bodyweight.

I started at 83.9 kg, droped to 76.5 kg (kcal reduced to 2100-2300) and now I am back to 80 kg after I increased kcal a month and half ago to 3000 kcal.

I am still benching only 22.5 kg (8 reps) dumbbells. I started at 15 kg which is already nothing (male, 32 years old) now. I started Lat Pulldowns at about 30 kg now I am at 73 kg (6 reps)

What am I doing wrong? How can a body (again I am a 32 year old male) only bench 60 kg (Barbell Flatbench Press) for 3 Reps??

Its depressing. People start off at 60 kg. I worked my way to 60 kg and thats considered beginner lift. And I cant even do 4 reps lol.

My genetics are so bad I honestly dont know what to do at this point.

Maybe PPLPPL is too much and I am not recovering properly? But its only 4 exercises day. And I dont even feel tired after training - despite not even being able to lift another rep. People say you should feel exhausted after training. I think if Id go back to the gym I can do another 9 reps of my last weight. But I cant do more than 9 reps of something if my energy is gone.

Today I did Cable Hammer Curls (38 kg...) 11 Reps, then 8 in my second set and in my third set I made 6 reps. It wasnt possible to get 7. I squeezed so hard to try to get the 7 but it wasnt possible. I took a shower, came back to the cable machine and did 9 reps of hammer curls with 38 kg. So I didnt train to failure earlier?

I just want to look decent and not skinny anymore. I need help....

Going to the gym isnt actually the problem at this point. I am so ready for my workouts I cant wait to go again. A reason why I prefer PPLPPL over Upper Lower or Full Body cause I have time to be in the gym every day for 1-2 hours (my workouts currently with these 4-5 exercises only 50 minutes per workout though) but Id have time for more if it was worth it.

Edit: Yeah it might look like progress my Lat Pulldown 30 kg to 73 kg (6 reps) but how am I even sure if I wasnt able to do 73 kg in december 2024 already? I never tried it. I just started off at 30 kg. I remember the 30 kg feeling quite hard, but just by looking in the mirror Id say I didnt gain strength/ muscle at all. My wife says I look wider but I think she is just wanting me to feel proud lol.

I slightly remember trying to Bench Press the Barbell (20 kg at my gym) and did a few reps and added 5 kg left and right (so 30 kg) but I eventually instantly switched to Dumbbells cause I had no spotter and was alone most of the time in the gym and didnt want to die early by weights squooshing me. But I also never really bench marked my barbell bench.

I am now way too addicted to the gym to quit this and I want to improve. So I wont quit... but it is super frustrating not seeing any changes (to me, my wife says she sees difference) and not seeing my compound lifts go up in weight.

Its just so.. dunno, it feels useless to do this and keep grinding.

To maybe get more efficient help if someone finds the time here is my little programm I am doing:

I warm up 10x50% weight, 6x 70% and 3x 80% of my working weight I plan to do that day, so 3 warm up sets:

Push A:

1. Incline DB Bench Press 2x6-9, 1x9-12
2. Seated Shoulder Press 2x6-9, 1x9-12
3. Dumbbell Flys on Incline Bench 3x10-15
4. EZ Bar Skullcrushers 3x10-15

Pull A:

1. Lat Pulldowns Neutral Grip 2x6-9, 1x9-12
2. T Bar Rows Chest Supported 2x6-9, 1x9-12
3. Cable Face Pulls 3x10-15
4. EZ Bar Curls 3x8-12
5. Dumbbel Hammer Curls 2x10-15

Legs A:

1. Barbell Squats 3x9-12 (not secure to do lower reps for me, scared)
2. Leg Curls (unilateral) 3x10-15
3. Leg Extensions (bilateral) 3x10-15
4. Calf Raises Smithmachine 3x8-10 + 2x6-8
5. Decline Crunches 2x to failure
6. Cable Abbductors 2x10-15

Push B:

1. Incline DB Bench Press 3x9-12
2. Lateral Cable Raises 3x10-15 + AMRAP Set after set 3 (30 second rest, 50% weight)
3. Chest Press Machine 2x6-9
4. Overhead Cable Extensions 3x10-15

Pull B:

1. T Bar Rows Neutral Grip 3x9-12
2. Wide Grip Lat Pulldowns 3x9-12
3. Cable Face Pulls 3x10-15
4. Cable Hammer Curls 2x6-9, 1x10-15
5. Seated DB Curls 2x10-15

Legs B is actually the same as A just swapping unilateral and bilater with curls and extensions, and replacing Squats with RDLs.

How did I manage to go from 0 times gym in my life (now 32 years old) to jnot being able to stick to Upper Lower Routines cause I want to go to gym and hating rest days?

I know they are important, but I just can't stick with 4 day plans.

Now I am currently doing a PPL (5day) routine I made up in the hope it will workout better.

I know PPL Rest PPL,... would be better but I am now trying PPL(A Strength Focused )PPL(B Calisthenics Focused) in a 5 day rotating scedule. So PPLPP Weekend Rest LPPLP Weekend Rest PLPPL Weekend Rest PPLPP, and so on. This means every third week I will hit either Legs, Pull or Push only once a week. But this also means every third week one of the days gets a bit more rest.

Since I am rotating A (Strength Machine/ Freeweight focused) with B (Calisthenics, Bodyweight) I hope I can manage fatigue as natural.

Any ideas how I can get this done better?

Should I maybe do 4 weeks PPL A and then after 4 weeks do PPL B?

With rotating I am afraid of not being able to focus properly on one version. But I like the idea of swapping through to reduce strain on joints and not have the same pattern for 4 weeks.

With PPL A PPL B PPL A PPL B and so on I can only track once a week my progress, while sticking to A or B for 4-6 weeks I could track every few days.

I already tried hybrid approaches like Upper Lower Rest PPL, or PPL Rest UL but those rest days in the mid of the week are annoying. I just want saturday and sunday off, but sometimes I end up going anyways and doing cardio.

At this point I'd probably have more gains or success doing UL Rest UL but just the thought of 3 rest days is exhausting.

My plan if anyone is interested:

• PULL A – Strength + Machine-Based Pull

1. Wide Grip Pull-Ups – 3×6–10 1.2) Superset: Machine-Assisted Pull-Ups to hit 10 total per set
2. Unilateral Chest-Supported Row Machine – 3×6–10
3. Cable Face Pulls – 3×10–14
4. Cable Hammer Curls (Rope) – 3×10–14

• PUSH A – Strength-Based Push 1)Flat Barbell Bench Press – 3×6–10

2. Incline DB Bench Press – 3×8–12
3. Seated DB Shoulder Press – 3×8–12
4. Cable Lateral Raises – 3×10–14
5. EZ Bar Skull Crushers – 3×10–14

• LEGS A – Foundational Strength

1. Back Squat – 3×8–12
2. Seated Leg Curl Machine – 3×10–14 3)Leg Extension Machine – 3×10–14 4)Smith Machine Calf Raises – 3×10–14
3. Decline Crunches (Bodyweight) – 3 sets to failure

• PULL B – Calisthenics-Focused Pull

• 1.1)Neutral Grip Pull-Ups (Strict) – 3×AMRAP (aim for 6–10)

• 1.2)Superset: V-Grip Lat Pulldown (Heavy) to complete 10 reps

2. Australian Rows (Feet Elevated if Possible) – 3×10–12
3. Cableace Pulls – 3×8–12
4. Incline DB Curls – 3×10–14

• PUSH B – Calisthenics-Focused Push

1. Dips (Weighted if Strong Enough) – 3×6–10
2. Push-Up Variation – 3×10–12
3. Pike Push-Ups – 3×6–10
4. Cable Lateral Raises – 3×8–12
5. Bodyweight Triceps Extensions – 3×10–12

• LEGS B – Calisthenics + Control

1. Romanian Deadlifts (BB) – 3×8–10
2. Assisted Pistol Squats – 3×8–10/leg
3. Isometric Lunge Hold – 2×45–60 sec
4. Standing Calf Raises ( Weighted) – 3×12–15
5. Hanging Leg Raises – 3 sets (timed)

Hey! Been reading a lot currently on how to create a routine and found this

https://www.aworkoutroutine.com/the-beginner-weight-training-workout-routine/

And read quite a lot on his side.

So the idea (if natural beginner) is basically to do Upper Lower (3-4x) or Upper Lower with PPL (5x) as a beginner.

My idea right now is doing PPL 5x a week but cycle through. So I start Pull, Push, Legs, Pull Push (weekend rest) and start my next week with Legs, Pull Push, Legs, Pull (weekend rest) and then go on with Push, Pull, Legs, Push Pull (weekend rest) and so on.

This should provide enough recovery for me as a beginner (7 months gym) or am I wrong?

I also should reduce volume from 6-7 exercises for better recovery.

So my new workout is basically:

Pull A: (Lat Pulldown + Wide Grip Focus)

1. V Bar Lat Pulldowns 3x6-8
2. Wide Grip T Bar Rows 3x8-10
3. Cable Face Pulls 3x10-15
4. Seated Dumbbell Curls 3x10-15

Push A: (Chest Focus)

1. Flat DB Benchpresses (3x6-8)
2. Bodyweight Dips (3 Sets to failure)
3. Cable Lateral Raises (3x10-15)
4. EZ Bar Skull Crushers (3x10-15)

Legs A: (Squat Focus)

1. Squats 3x6-8
2. Seated Leg Curls 3x10-15
3. Smithmachine Calf Raises 3x10-15 (each set different stance)
4. Decline Crunches 3 Sets to failure

Pull B: (Pull Up Neutral Grip Focus)

1. Pull Ups (2 Sets Wide Grip)
2. Pull Ups (2 Sets Neutral Grip)
3. T Bar Row (Neutral Grip) 3x8-10
4. Cable Hammer Curls (Rope) 3x10-15

Push B: (Shoulder Focus)

1. Seated DB Overhead Presses 3x6-8
2. Cable Lateral Raises 3x15-20
3. Machine Chest Press 3x8-10
4. Incline Bench DB Flys 3x10-15
5. Triceps Overhead Extensions (Cable) 3x10-15

Legs B: (RDL Focus)

1. RDLs 3x6-8
2. Seated Leg Ext. 3x 8-10
3. Bulgarian Split Squats 2x 8-10
4. Smithmachine Calf Raises 3x10-15
5. Hanging Leg Raises 3x to Failure

Any thoughts on this? Is volume "decent" or too low?

I know I should stick to a programm but I haven't found one I enjoyed and just changed a few exercises to what I like and matched the Set/ Rep range and reduced exercises to beginner level (8 months gym experience).

Is this okay?

Question would be: Is this allowing for enough recovery even if I go 5x a week? Should I just combine Pull/Push to Upper Day and do 8 Exercises on each upper day instead for an extra rest day? Upper Lower Rest Upper Lower Rest Rest?

What I like about 4-5 exercises is that I can easily do 20-30 minute low intensity cardio after each workout day?

I usually plan on Sundays, adjusting based on how much time I’ll have. I always aim for at least 4 workouts a week, even when life gets busy.

I heard from a lot of people that it's not good too switch up routine too often, but to me it's actually feeling quite good swapping PPL with UL (if time is short) but going atleast 4x a week (UL - UL) or perhaps UL PPL.

I wanted to share my workout routine that balances flexibility and consistency. I use a mix of Upper/Lower and Push/Pull/Legs (PPL) depending on my time constraints each week.

Typical Week: 6x per week: PPLPPL (Push, Pull, Legs, Push, Pull, Legs) 5x per week: A mix of Upper/Lower and PPL 4x per week: Upper/Lower (always at least 4 workouts)

I made a few Upper, Lower, Push and Pull days to select from and alternate every now and then.

Upper A: Chest focus Upper B: Back focus

Lower A: RDLs Lower B: Squats

Push A: Chest focus Push B: Shoulder focus

Pull A: Back/Lat pulldown Pull B: Back/Pull-ups

Is it really that bad to change routine this often?

About a year ago, I got married. I couldn’t invite everyone from my friend group, so I decided to only invite people I actually spend time with one-on-one outside of group stuff over the past year or two.

There are two people in the group—one of them being the one this is really about—who I honestly wouldn’t even know if they stopped hanging out with our shared friends. We’ve never done anything just the two of us. We only ever see each other at parties every few months.

Thing is, those two are also the ones who organize everything. They’ve kind of created their own mini friend group inside the bigger group—like 6 or 7 people out of 15 who get invited to the real stuff: birthdays, city trips, holidays, etc. And five of those people are actually close friends of mine.

When I invited 9 of the 15 to my wedding, I told people I just couldn’t include everyone. Most people were cool with it, even her best friend didn’t mind. But now, she’s throwing a party for her 30th birthday and invited everyone—except me.

She’s never invited me to her birthday before, which is part of why I didn’t invite her to the wedding in the first place. I figured if we’re not close enough for a birthday dinner, a wedding isn’t happening either.

But this time it’s different. She invited literally everyone else in the group. My best friend wasn’t invited either, but that makes sense—he doesn’t really know her. With me, though, I’m pretty sure it’s payback for not inviting her to my wedding.

And yeah... I don’t know. I usually don’t care about her events because I’m not close with her. But this time feels different. Not because I wanted to go to her party—but because everyone else is going. I know I’ll be left out when they’re all talking about it later. I’ll miss out on those shared moments, even if it’s with people I do care about.

I get it. I didn’t invite her, she’s not inviting me. Fair enough. But I can’t help feeling weird about it. Like, yeah, maybe I started this when I didn’t include her—but at the same time, she’s the one who’s always made the group feel split in two. She’s been excluding people for years.

Anyway, here we are. Not invited. And for once, it actually kind of stings. Wish it didn’t. But this one hits different.

I probably won't be able to fix this cause even on group gatherings we rarely have a 1:1 conversation. Like never had... she is the person that is always there and in the middle of all but if we talk it's in a group setting. I can't remember if I ever talked alone with her.

I personally would have invited her to something like a birthday. But I don't celebrate my birthdays. I never did and I don't care about my birthday. Three years ago I planned a trip to a theme park and I invited everyone (and her) to join and organised everything. A few weeks later she organised something else but only with the 5 other friends. So that was the last time I organised something.

It's weird because this person also makes me feel very insecure. It's not that I don't like her but when she is around I am totally different. I am more quiet, scared to say things I would normally say,... it's a very loud person and I just don't like that. But that is all I have to her. Maybe she is different alone but I sometimes do wonder why everyone likes her. She likes to be in the middle of everything, kind of like attention seeker. But not really either... To me she comes off as passive toxic. If I just observe her at parties I am always happy I only see her at these parties and not on vacations, trips etc... but maybe it's also cause I am mad about the splitting of our group and that she didn't invite me 3 years ago after I organised a trip first.

This feeling actually made me more silent, I avoid going to these parties more and more. I go more to the gym, do things with 2 other friends but I feel like I am isolating myself more and more and trying to find new people which is very hard. I go to the gym like 6 times a week and talk with someone there but that is it. This whole thing makes me feel like I am not really wanted anymore in that group and maybe she is saying things to my other friends about me. Or I am just thinking this going full psycho and nothing is going on. In the end maybe she just forgot to invite me and doesn't even care - but that I don't believe. This time she excluded me on purpose and invited the others who she normally never invites intentionally.

Hey, I was reading a lot lately and built myself a new plan after I followed my other one since weeks.

It's a simple 6-day Push/Pull/Legs - A/B rotation with a weekly rep scheme progression in it.

Rep ranges rotate forward for each version every inbetween each version (picture).

Exercises I have chosen:

PUSH A Barbell Bench Press Seated Dumbbell Shoulder Press Cable Chest Flys (mid-chest) Lateral Raises Cable Triceps Pushdowns EZ Bar Skullcrushers

PUSH B Dumbbell Bench Press Incline Barbell Press Dumbbell Flys (flat bench) Dips

PULL A Chest-Supported Rows Lat Pulldown Face Pulls Rear Delt Flys EZ Bar Curls Incline Dumbbell Curls

PULL B Pull-Ups Seated Cable Rows Straight Arm Pulldowns Reverse Pec Deck Hammer Curls Preacher Curls

LEGS A and B currently same: Leg Press Bulgarian Split Squats Leg Extensions Lying Leg Curls Standing Calf Raises

Hey, do you guys think this is beneficial?

Week 1:

Push A (Heavy):

Flat Barbell Bench Press: 4 sets x 4–6 reps (Heavy)

Incline Barbell Bench Press: 3 sets x 6 reps

Dumbbell Shoulder Press: 3 sets x 6–8 reps

Triceps Pushdowns: 3 sets x 8–10 reps

Push B (Hypertrophy):

Dumbbell Bench Press: 4 sets x 10–12 reps

Incline Dumbbell Bench Press: 3 sets x 10–12 reps

Lateral Raises: 3 sets x 12–15 reps

Triceps Overhead Cable Extension: 3 sets x 12–15 reps

The next week would swap with Hypertrophy and Heavy.